Arthur Kinsolving and Claire Le Gall during today’s partner relay.

Workout:

Dessert before dinner:
Partner Relay: 800m/400m/200m
Alternate running the distances for a total time.

Front Squat: 1 heavy set of 3 reps

Programming: Tara

This man has hosted many CFSCC celebrations and festivities. Today, we celebrate him.

Workout:

3 Rounds:
5 min. of work/1 min. of rest of:
K2E
Power Snatch (95#/65#)
Matt Nasties
Burpees
Clean (95#/65#)

There is no set time for each movement. You can start with whichever excercise you like, but then must follow the order. You can do as many reps as you wish at each excercise (you must do at least one) but must move on to the next exercise once you have rested more than 5 seconds, so you may do multiple cycles of the movements within the 5 minutes. Score is cumulative reps for each 5 min. cycle.

Programming: Gary

Stephanie Luck, lookin’ good.

Workout:

21-15-9
Deadlift (225#/155#) NO YAHOOS!!!!!
Floor Press (45#/35#)

Programming: Michele

Check out this trailer for a new 13 part documentary television series called Food Forward. It features some local food growers and will definitely inspire many of us to look at what we’re eating and where we’re getting it from.

Johnny Kane the Fourth.

Workout:

3 Rounds: NOT for time
400m Run
3 Muscle Ups (7 pull ups or ring rows, 7 dips =3 MU)
5 Shoulder Press*
7 Backsquat OR Deadlift*

*Press, BS and DL weight should be a little lighter than your 3×5 working weight.

Programming: Nora

High elbows are crucial for a good rack position and keeping the torso upright in a front squat.

Workout:

200m run

2 rounds:
10 front squats (135#/95#)
7 ring dips
5 high box jumps

600m run

2 rounds:
10 lateral jumps over bar
7 ring rows
5 thrusters (135/95)

200m row

Programming: Michele

Mama Row back in action and her little bundle of joy; Olivia.

“For me personally, training at CFSCC throughout my pregnancy was the best thing I did to prepare for the amazing event leading to the birth of my new baby girl, Olivia. I felt I had the physical strength to tote around a growing life and then the mental and physical strength, endurance and focus to give everything I had to bring her into this world.  It was by far the most challenging WOD I have ever performed and the most empowering. This is what Crossfit is about:  consistent and steady training , facing the wod sraight in the face one rep at a time, and being amazed and proud of our accomplishments.
Thank you CFSCC for contributing so much to the most incredible experience of my life!”
Rowena

Workout:

7 Rounds:
3 Cleans (205#/135#)
4 HSPU

Programming: Annie (taken from 2010 Games)

Megan Farrell swinging 24kgs.

Workout:
3 Rounds:
50 Double Unders
21 KBS (24kg/16kg)
12 Pull Ups

Programming: Helene

Amenah and Gia doing a ‘backyard workout’ while vacationing in Bend, Oregon. They used a metal stick for OHS and a filled water jug for KBS. Then visited Oregon Crossfit the next day.

Workout:

Bench: 3-3-3
then…
2k Row

Programming: Tara

Get your 2010 SC Affiliate Challenge team together and sign up NOW! Sign up is on the right hand side of this page.

It was great to have some visitors in class today. From left; Courtnay from Crossfit Santa Cruz, Chasity and Eric from Oregon Crossfit and Lee and Lori from Crossfit Sunshine Coast.

Workout:

AMRAP in 8 min.:
15 Toes to Bar
10 Ground to Overhead (95#/65#)

30 sec. rest

AMRAP in 8 min:
10 Burpees
2 Rope Climb

30 sec. rest

Run 850m

Programming: Gary

Matt Hansman; post paddle in the Ghostryders’ 28 mile Bay Crossing. After only paddling a handful of times, Matt took on the paddle as part of a 4 person relay team. And was still smiling at the end.

“What a fun way to translate the work I’ve put in at crossfit over the past 6 months into an endurance event.  I had been on a paddleboard about 5 times for a total of about 12 miles prior to this race.  Thanks to Annie for introducing me to crossfit, and thanks to the people I’ve met there since last winter.  Next year a ‘crossfit santa cruz central’ team?”

Workout:

5 Rounds:
7 Ring Push Ups
7 OHS (135#/95#)
25 Double Unders

Programming: Michele